🌱 One-Pan Egg, Black Bean & Quinoa Skillet

One-Pan Egg, Black Bean & Quinoa Skillet

Calories: 460

Protein: 32 g

Prep Time: 5 mins  |  Cook Time: 25 mins 

Serves: 4

Ingredients

  • Black beans (canned, drained & rinsed) 480g / 17 oz / 2 cans

  • Quinoa (dry) 200g / 7 oz / 1 cup

  • Whole eggs 200g / 7 oz / 4 large eggs

  • Egg whites 184g / 6.5 oz / ¾ cup

  • Vegetable broth (low sodium) 480ml / 16 fl oz / 2 cups

  • Shredded cheddar (reduced fat) 80g / 2.8 oz / ¾ cup

  • Red bell pepper (diced) 150g / 5.3 oz / 1 large

  • Corn (frozen or canned, drained) 150g / 5.3 oz / 1 cup

  • Red onion (diced) 100g / 3.5 oz / ¾ cup

  • Garlic cloves (minced) 10g / 0.35 oz / 3 cloves

  • Olive oil 15ml / 0.5 fl oz / 1 Tbsp

  • Ground cumin 1½ tsp

  • Smoked paprika 1 tsp

  • Chili powder 1 tsp

  • Salt & pepper to taste

  • Salsa or hot sauce (to serve) to taste

 

Directions

1. Rinse quinoa well. Combine quinoa and broth in a large oven-safe skillet. Bring to a boil, reduce heat, cover and simmer 12–15 minutes until quinoa is cooked and liquid absorbed.

2. Fluff quinoa with a fork. Push to the sides of the pan. Add olive oil to the center and sauté red onion, bell pepper, and garlic 3–4 minutes.

3. Stir everything together. Add black beans, corn, cumin, smoked paprika, and chili powder. Cook 2–3 minutes to heat through.

4. Whisk egg whites lightly and pour over the mixture. Stir gently and cook 2 minutes until mostly set.

5. Create 4 wells. Crack a whole egg into each. Cover and cook 4–5 minutes until whites are set.

6. Sprinkle cheddar on top. Cover 1 minute to melt. Serve with salsa or hot sauce.

 

Meal Prep Instructions

  • Batch Cook: Cook the quinoa and black bean base in full. Divide into 4 portions. Each meal, reheat a portion in a skillet over medium heat, then cook 1 egg per serving fresh.

  • Assemble Ahead (Option 1): Store the quinoa-bean base in meal-prep containers up to 4 days. Reheat in the microwave 2–3 minutes, then top with a freshly cooked egg and salsa.

  • Freeze for Later (Option 2): Freeze the bean-quinoa base (no eggs or cheese) up to 2 months. Thaw overnight, reheat, and cook eggs and add cheese fresh when serving.

Breakfast, Vegetarian OptionsTameika Gentles